MG
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Trigger/Warm-up/Mobilise/Activate
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1) DOWN & BACK CHIPPER (2014 Masters Reebok CrossFit Games event) – http://games.crossfit.com/workouts/games/2014
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For time:
50 box jumps (24 / 20 in. i.e. 61 cm / 51 cm)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb. i.e. 9,1 kg / 6,3 kg)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
25 toes-to-bars
50 box jumps (24 / 20 in.)
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Time Cap: 21 minutes
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Score = Time or Time Cap plus 1 sec/rep missed
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Scaling:
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For time:
25 box jumps / step-ups (appropriate height)
15 knees up / abmat sit-ups
25 wall-ball shots (appropriate weight)
15 bar dips/parallette dips
25 wall-ball shots (appropriate weight)
15 knees up / abmat sit-ups
25 box jumps / step-ups (appropriate height)
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Time Cap: 14 minutes
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Score = Time or Time Cap plus 1 sec/rep missed
then…
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2) Muscle-up’s –
Max Strict Reps
Rest 2 min
Max Strict Reps
Rest 2 min
Max Reps with weight (i.e. 10 kg/5 kg) – kipping allowed
Rest 2 min
Max Reps on body weight
Rest 2 min
Max Reps on body weight
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Score = Total Reps
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Scaling:
Pull-up’s / Ring Rows (use bands to deload as required)
and
Dips – Ring/Bar/Parallette (use bands to deload as required)
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – “My wife told me … ‘If you don’t make it, you’re done.'” —Nick Urankar, #GamesBound (Image and Quote courtesy of CrossFit, Inc.)
